what is the name of the method used to obtain your estimated 1 rep max?

Maximum weight that can be lifted at one time

"1RM" redirects hither. Not to be confused with RM1.

One-repetition maximum (ane rep maximum or 1RM) in weight training is the maximum amount of weight that a person can possibly lift for one repetition. It may besides be considered as the maximum amount of force that can be generated in 1 maximal contraction.^[1] 1 repetition maximum can exist used for determining an individuals maximum forcefulness and is the method for determining the winner in events such as powerlifting and weightlifting competitions. 1 repetition maximum can besides exist used equally an upper limit, in order to determine the desired "load" for an practise (every bit a percentage of the 1RM).

Computing 1RM [edit]

This chart compares the different formulas

The 1RM can either exist calculated straight using maximal testing or indirectly using submaximal interpretation. The submaximal estimation method is preferred as it is safer, quicker, and less unnerving for inexperienced exercisers;^[2] nonetheless, it may underestimate the bodily 1RM.^[3] One rep maximum calculators are used to predict a one rep maximum lift. The caste of accuracy can vary largely depending on the weight training experience and muscular composition of the athlete. Also, about 1 rep maximum calculators are designed for seasoned strength trainers, and those with little experience may find their actual ane rep maximum is much lower because their nervous system cannot handle the stress of a high weight. This test should exist performed with a watch for reasons of safety.

Weight preparation protocols often utilise 1RM when programming to ensure the exerciser reaches resistance overload, especially when the exercise objective is muscular forcefulness, endurance or hypertrophy. Past agreement the maximal potential of the musculus, information technology is possible to reach resistance overload past increasing the number of repetitions for an exercise.

Determining the 1 rep max tin can be done directly through trial and fault and but requires the exerciser to complete one full repetition with the maximum weight. At that place are several mutual formulas used to estimate 1RM using the submaximal method, the Epley and the Brzycki being the near common.^[4] In the formulas below, ${\displaystyle r}$ is the number of repetitions performed and ${\displaystyle westward}$ is the corporeality of weight used (note that ${\displaystyle westward}$ is a factor of each formula, so the unit of measurement doesn't matter).

Epley formula [edit]

${\displaystyle i{\text{ RM}}=due west\left(i+{\frac {r}{30}}\right),}$ assuming ${\displaystyle r>1.}$ ^[v]

Brzycki [edit]

This version of the i rep maximum calculation is often referred to as the Brzycki Formula later its creator, Matt Brzycki,^[6] and can exist written either in terms

${\displaystyle 1{\text{ RM}}=w\cdot {\frac {36}{37-r}}={\frac {w}{{\frac {37}{36}}-{\frac {one}{36}}r}}\approx {\frac {w}{1.0278-0.0278r}}}$

Formula 1 (Epley) and formula two (Brzycki) render identical results for 10 repetitions. Withal, for fewer than 10 reps, formula 1 returns a slightly college estimated maximum. For example, if a person can lift 100 pounds on a given exercise for 10 reps, the estimated one rep max would be 133 pounds for both formulae. Yet, if the person were to consummate merely 6 reps, then formula 1 would guess a one rep maximum of approximately 120 pounds, while formula 2 would return an estimate of approximately 116 pounds.

These types of calculations may not always produce accurate results, simply can be used every bit starting points. The weight can and then exist changed as needed to perform the number of reps called for by the training protocol.

Several more than circuitous formulae have been proposed which use different coefficients for different rep numbers and sometimes even for different exercises.^[7] Using the aforementioned notation as higher up,

3 1/2

Lombardi [edit]

${\displaystyle i{\text{ RM}}=wr^{0.10}}$

Mayhew et al. [edit]

${\displaystyle 1{\text{ RM}}={\frac {100w}{52.ii+41.9e^{-0.055r}}}}$

O'Conner et al. [edit]

${\displaystyle 1{\text{ RM}}=w\left(1+{\frac {r}{xl}}\right)}$

Wathen [edit]

${\displaystyle 1{\text{ RM}}={\frac {100w}{48.80+53.8e^{-0.075r}}}}$

See also [edit]

• Weight training

References [edit]

1. ^ Marchese, Rosemary; Hill, Andrew (2011). The essential guide to fitness: for the fitness instructor. Sydney, NSW: Pearson Australia. p. 135. ISBN9781442510203.
2. ^ Marchese, Rosemary; Loma, Andrew (2011). The essential guide to fettle: for the fitness instructor. Sydney, NSW: Pearson Australia. pp. 158–159. ISBN9781442510203.
3. ^ Knutzen, Kathleen; Brilla, Lorraine; Caine, Dennis (August 1999). "Validity of 1RM Prediction Equations for Older Adults". The Periodical of Force & Conditioning Research. p. Vol thirteen, Issue 3, Page 242–246. Retrieved 11 July 2014.
4. ^ Calculate your Ane Rep Max (1RM).
5. ^ Epley, Boyd (1985). "Poundage Chart". Boyd Epley Workout. Lincoln, NE: Body Enterprises. p. 86.
6. ^ Brzycki, Matt (1998). A Practical Approach To Forcefulness Training. McGraw-Loma. ISBN978-1-57028-018-4.
7. ^ LeSuer, Dale A.; McCormick, James H.; Mayhew, Jerry L.; Wasserstein, Ronald 50.; Arnold, Michael D. (Nov 1997). "The Accuracy of Prediction Equations for Estimating 1-RM Operation in the Bench Printing, Squat, and Deadlift". Journal of Force and Conditioning Research. eleven (four): 211–213. doi:10.1519/00124278-199711000-00001. S2CID 144001941.

Further reading [edit]

• Lesuer, DA, Mccormick, JH, Mayhew, JL; et al. (1997). "The accuracy of prediction equations for estimating 1-RM performance in the bench press, squat, and deadlift". J Strength Cond Res. 11: 211–213. {{cite journal}}: CS1 maint: multiple names: authors list (link)
• Campanholi Neto, José; Cedin, Luísa; Dato, Carla Cristina; Rodrigues Bertucci, Danilo; de Andrade Perez, Sérgio Eduardo; Baldissera, Vilmar (Jun 2015). "A Single Session of Testing for Ane Repetition Maximum (1RM) with Viii Exercises is Trustworthy" (PDF). Journal of Exercise Physiology Online. ISSN 1097-9751.

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Source: https://en.wikipedia.org/wiki/One-repetition_maximum

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